Month: January 2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

“Elena”

@0:00

5 minute AMRAP

15 jumping lunges

10 HRPU (Rx+ HSPU)

200m run

*all team members work at the same time, score is total rounds plus reps for the team

@8:00

While one team runs an 800 with one 10# slam ball, one 20# slam ball and one 30# slam ball,

All other teams rotate through the following stations with 2 team members working at a time…

1- Row (total meters)

2- Burpee Box Jumps

3- Wall Balls

4- KBS

5- Thrusters (45/35)

6- Alt Sit Ups (if needed)

Score is total reps. Teams rotate stations when the running team returns.
We will miss you Elena!!

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Lateral Shuffle

20m Skip

20m Walking Quad

20m Walking RDL

20m Knee Pull

20m Gate Opener

+

4:00

5 Air Squats

5 Push Ups

5 Scorpions

Gymnastics

Weighted Pull-ups (8:00 Build to HS (not 1RM))

Scaled:

8-10 Weighted Ring Pulls (:03 Pause at top); rest :30

6-8 Weighted Scap Pulls on Bar: Rest 2:00

x 2

Weightlifting

Deadlift (3x 3 @ 80% (:03 Pause Below Knee))

WOD (Workout of the Day)

Metcon (Weight)

10:00 EMOM

E – :30 to hit 4-6 Clean & Jerk (95/65)

O – :30 to hit 10-15 V-Ups

RX+

C&J = (135/95)

V-Ups = 7-10 Strict T2B

Mobility

:60 Pigeon Stretch per Leg

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Walking Lunges

20m Butt Kickers

+

4:00 “Deck of Cards”

Diamonds = Air Squats

Spades = Mountain Climbers (R/L = 1)

Hearts = Scap Push Ups

Clubs = Burpees

WOD (Workout of the Day)

Metcon (Time)

@0:00

For time

21-15-9

Hang Power Clean (95/65)

Lateral Hop Over Bar

Metcon (AMRAP – Reps)

@12:00

Tabata sit ups

Metcon (No Measure)

@18:00

10:00 EMOM

5 Pull Ups/Ring Pulls

10 HRPU

15 Squats

Metcon (AMRAP – Reps)

@32:00

1:00 Max KBS (1.5/1)

1:00 Rest

1:00 Max Slam Balls (30/20)

1:00 Rest

x 3

Mobility

2:00 Frog Stretch

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

4 Laps Shuffle

+

20m Walking Lunges

20m Gate Openers

20m Walking RDL

20m Walking Lunges

+

3:00

5 Scap Push Ups

5 Dive Bombers

5 Rocking Sumo Squats

Gymnastics

Toes-To-Bar (5:00 Practice)

Scaled K2E

Weightlifting

3:00 Front Rack Mobility

Push Jerk (3 x 3 @ 80-85% (of push press))

WOD (Workout of the Day)

Metcon (Time)

10-8-6-4-2

DL (135/95)

BJ/SD (24/20)

RX+

(225/155)

Burpee Box Jumps/SD

Mobility

2:00 Russian Baby Maker

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Hang Power Clean Tech Work

(Bar only)

Weightlifting

Hang Power Clean (10:00 to Find HS or 1RM)

WOD (Workout of the Day)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Mobility

:60 Banded Hamstring Pull (per leg)

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m Knee Pull w/ Toe Touch

20m Walking Quad

20m Gate Opener

20m Walking Lunges

+

:30 Spider Man Lunge Hold (per leg)

+

3:00

5 Bird Dogs (per side)

5 Scap Push Ups

5 Bend & Bows

+

:60 Russian Baby Maker Hold

Core Training

Tabata Hollow Body (Static Hold) (No Measure)

Weightlifting

Back Squat (4 x 4 @ 70-75% (1.3.x.1))

(1.3.x.1) =

:01 Hold on Decline

:03 Pause @ Bottom

Drive Up

:01 Pause @ Top

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3:00 AMRAP

Ascending Ladder

2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….

Rest 3:00

2:00 AMRAP

Ascending Ladder

2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….

2:00 Rest

1:00 AMRAP

Ascending Ladder

2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….

RX = (95/65)

RX+ = (115/75) + Lateral Burpee Over
Continue up couplet ladder during AMRAP until clock stops****

Re-Start Ladder Each AMRAP

Mobility

:90 Corpse Stretch

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

3 Person Teams

For Time

200 Lunges

150 Wall Balls

100 Box Jump/Step Downs

50 Burpees

When Work Load Completed:

800m Run with WB
One Person Working

One Person Resting

One Person in Paleo Squat

C2 – CrossFit

Warm-up

Animal Warm Up (No Measure)

100m Jog:

+

5 Rounds:

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk

Weightlifting

Thruster (3 x 8-10 (95/65))

Rest 2:00 Btw Sets

All Sets UB

Metcon

Metcon (Time)

Max Effort Chin Over the Bar Hold

WOD (Workout of the Day)

Metcon (Time)

Partner Invisible “Fran”

21-15-9

Air Squats

Push Ups
Partner A does 21 Squats…Partner B does 21 Squats….Partner A does 21 Push Ups….Partner B does 21 Push Ups….Partner A does 15 Squats…..

Rest 2:00

2k Row (Time)

Max Effort 2k Row
Partner Row – Switch Every 500m

Mobility

2:00 Supine Squat Therapy against Wall

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m Knee Pull w/ Toe Touch

20m Walking Quad

20m Gate Opener

20m Walking Lunges

+

:30 Spider Man Lunge Hold (per leg)

+

3:00

5 Bird Dogs (per side)

5 Scap Push Ups

5 Bend & Bows

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Clock Starts @ 0:00

Partner 10:00 AMRAP

100m Row

10 Push Ups
Rest 2:00

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

@ 12:00

Tabata Hollow Rocks

(Score Lowest Round)

WOD (Workout of the Day)

Metcon (No Measure)

@ 20:00

24:00 EMOM

Min 1 – 8-10 KBS (1.5/1)

Min 2 – 8-10 Wall Balls

Min 3 – 8-10 Mountain Climbers (R/L=1)

Mobility

2:00 Russian Baby Maker Hold

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

“Hit The Deck”

Spades = Air Squats

Hearts = Burpees

Diamonds = Pushups

Clubs = Situps
8 of clubs would be 8x sit-ups, 6 of hearts 6x burpees….

Face cards are worth 10 reps, Aces are 11 reps

Weightlifting

Deadlift (3 x 5 @ 70%)

WOD (Workout of the Day)

Metcon (No Measure)

20:00 AMRAP @ 75%

100m Run

20 Box Jump/Step Downs

15 Slam Balls (30/20)

10 Squat Jumps

Partner Rests While Other Partner Works